Friday 12.13.19

CONDITIONING 30-20-10 Calorie Row Single DB Box Step-Ups (50/35) directly into… 10-20-30 Alt. DB Snatch (50/35) Wallballs POSITIONAL SQUAT 1 Tempo Front Squat + 1 Front Squat Tempo = 3sec going down + 3sec pause in bottom + stand quickly. build to a moderate set of 1+1

Posted in WOD

Wednesday 12.11.19

DB BENCH PRESS 5 sets of 8 (build to heaviest) CONDITIONING 3 Rounds NOT for Time 20/14 Calorie Bike or Row 10 Thrusters (135/95) 60 Double Unders BODY ARMOR 4 Rounds 16 Weighted Sit-ups 12 Romanian Deadlifts (95/65) 8 Ring Dips

Posted in WOD

Tuesday 12.10.19

STRICT GYMNASTICS AMRAP 15: 3-5 Strict HSPU 3-5 Strict Pull-ups 3-5 Strict T2B 15sec Hanging L-Sit Hold CONDITIONING AMRAP 4 / Rest 4 15/12 Calorie Riw 15 Burpees 15 C2B Pullups AMRAP 4 / Rest 4 15/12 Calorie Row 15 Burpees 15 T2B AMRAP 4 15/12 Calorie Row 15 Burpees 15 Pullups

Posted in WOD

Monday 12.09.19

BACK SQUAT WAVE 6 @ 72% of 5RM 4 @ 78% 2 @ 84% 6 @ 78% 4 @ 84% 2 @ 90% 6 @ 84% 4 @ 90% 2 @ 96% CONDITIONING 10 RFT (Alt. Rounds w/partner 5 each) 6 Power Snatch (95/65) 9 Wallballs 12 Box Jumps

Posted in WOD

Thursday 12.05.19

MOBILITY2 Rounds: 30sec each for 12min Up Dog Samson R/L Pigeon + Quad R/L Butterfly Pike Straddle R/L/M CONDITIONING 5 Rounds NOT for Time: 12/8 Calorie Bike 12 Deadlift (135/95) 12 Seated Plate Twist (25/15) 12 Overhead Plate Situps

Posted in WOD

Tuesday 12.03.19

PUSH PRESS TEST 3-4 light warm up sets of 5 reps 2-3 attempts at a 10RM CONDITIONING 21-15-9 Push Jerk (135/95) Lateral Burpees over BB BODY ARMOR 3 Sets AHAP 10 DB Push-ups 10 Renegade Rows (5 each arm) 10 DB Power Cleans AMRAP DB Hammer Curls

Posted in WOD